No More Fear

[ianmc38]

Do you know what your BW is roughly?

[LuckyLloyd]

Do you know what your BW is roughly?

Currently floating around 133kgs. Why?

[ianmc38]

Just wondering on bw vs lift %. Scary deadlifts! Will see you up in CI soon.

[LuckyLloyd]

Workout 309, Sunday 3rd 10:00am

Warmup

Stretching
Pull Ups 5 x 3

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 115kgs

Felt great during the warmups, Colm even complimented form. Work sets were a different story. Some hard reps and form iffy throughout. Chest needed to be up more and slight shift to right side at the bottom. Ah well, good to get the work done.

Metcon

20 minute AMRAP:

Row 500m
8 Kettlebell Swings @ 32kgs

6 rounds done, which I'm pleased with. Was quite a tough workout, but a longer metcon was required.

[LuckyLloyd]

Workout 310, Monday 4th, Noon

Warmup

Stretching
Dynamic Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
1 @ 160kgs
5 @ 165kgs
3 @ 187kgs
2 @ 210kgs

Hams were a bit fatigued and sore this morning so I kinda knew this was going to be tough. As it was, 187 felt quite heavy and the top set was very tough - second rep was pretty slow and I had to hang in there through the knees. Form was good throughout though - bar nice and close.

3 reps would have been nice, but I'll still take it. Two weeks taking what the spreadsheet gives me (i.e. no extra reps) and then I'll test.

Metcon

15 Minute Cap:

100 Single Unders
50 Burpees
100 Single Unders
35 Burpees
100 Single Unders
20 Burpees

lol, well this was always going to suck. Got 30 of 35 burpees done before time expired. Worked steadily so it was a useful 15mins even if it was a poor performance.

Stability

Hollow Arch / Reverse arch holds, 20 seconds each side x 6. No rest. This sucks so much. Left lying in a pool of sweat.

Good workout all told.

[ianmc38]

That is a filthy metcon.

[LuckyLloyd]

Workout 311, Tuesday 5th 18:30pm

Had an upset stomach and was on the fence about whether to train but decided to power on through.

Warmup

Stretching

Strength

Strict Press

8 @ Bar
5 @ 40kgs
5 @ 50kgs
5 @ 61kgs
3 @ 65kgs
3 @ 73kgs

Very happy with that tbh.

Metcon

1000m Row
30 Push Ups
1000m Row

12:17

Row times were 3:25.3 and 3:36.4. Very poor, but really wasn't feeling the best. Was good to get this session done tbh.

Workout 312, Wednesday 6th 18:30pm

Warmup

Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 117.5kgs

Bah, all reps done but they were of variable quality. Never felt comfortable or in the groove. Do better next time.

Metcon

5 Rounds:

1 min max effort sled push
2 mins rest

Strong, got six or seven laps of the floor each time. Just kept a consistent pace. Happy.

Extra

Chin Ups
Push Ups

Workout 313, Friday 8th 12:00pm

**Got my first ever unassisted (i.e. no band) chin up before we started. Had been thinking about trying for a while. Actually delighted. I know this would be a nothing achievement for most people all the same.**

Warmup

Stretching
Pull Ups 5 x 3

Strength

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
3 x 5 @ 88kgs (Last set tough)

Interspersed with:

Standing Dumbell Rows

4 x 8 with 15kgs dumbells

Metcon

15 min cap:

5 Rounds of:

10 Kettlebell Swings @ 32kgs
20 Wall Balls @ 20#
250m Row

Got the swings in the fourth round done. That sounds like a poor effort, but it was just a really tough combination of movements!

[LuckyLloyd]

Workout 314, Saturday 9th 09:00am

Warmup

Dynamic Stretching
PVC Pipe snatch warmup

Strength

Power Clean

Some technique work with bar and with 40kgs
2 @ 40kgs
3 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
**1 @ 90kgs** PB

Pretty happy with that.

Front Squat

5 @ 60kgs
1 @ 70kgs
1 @ 80kgs
1 @ 90kgs
1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
**1 @ 125kgs** PB

Boom! Felt great. Difference is I transitioned back to a traditional grip and keeping elbows high really increased my stability.

Metcon

There was a metcon involving ring rows and overhead dumbell lunges but I only did a few reps of each as I'm having a bit of a kick about this afternoon.

[Mellor]

Nice job with the power clean and the front squat.
Big numbers

[LuckyLloyd]

Workout 315, Monday 11th 17:30pm

Very, boozy week last week culminating in all day session Saturday. Allied to that, I played small sided football a couple of hours after Saturday's training. Was very sore and fatigued today - was a session to survive.

Warmup

Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
5 @ 145kgs
5 @ 170kgs
5 @ 191kgs

Not amazing, possibly had my hips too high / chest too low from the floor. Everything went up, but I didn't feel especially strong throughout.

Lying Shoulder Raises

5 x 5 with PVC Pipe

Strict Press

5 @ Bar
5 @ 40kgs
5 @ 52kgs
5 @ 58kgs
5 @ 66kgs
1 @ 71kgs
1 @ 76kgs

Got through it, working set of five was difficult.

Mobility

Hamstring Band Work
Couch Stretch

Another one in the bank.

[LuckyLloyd]

Workout 316, Tuesday 12th 19:30pm

Warmup

Scap Slides
Scap Push Ups
Scap Pull Ups
Shoulder Band Work
Stretching

Strength

Power Cleans

Technique work with Bar and 40kgs
3 @ 40kgs
3 @ 60kgs
2 @ 65kgs
2 @ 70kgs
2 @ 75kgs
2 @ 80kgs
4 x 3 @ 72kgs (30 seconds rest between sets)

Have yet to get the consistency of reps fully sorted for the Power Clean, but this is a far better movement for me now than it used to be.

Turkish Get Ups

One each arm:

@ 16kgs
@ 20kgs
@ 24kgs

Metcon

100 Single Unders

30 - 20 -10 of:
Kettlebell Swings @ 32kgs
Goblet Squats @ 32kgs

100 Single Unders

15:38, very tough. Happy to get it all done tbh - it's progress.

[LuckyLloyd]

Workout 317, Wednesday 13th 17:30pm

Woof, very beat up today.

Warmup

Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 @ 100kgs
5 @ 105kgs
5 @ 110kgs
5 @ 115kgs
5 @ 120kgs

Chin Ups
Push Ups

One real chin up and 8 Pushups x 5

If nothing else, not having to go get a band is a nice bonus!

Metcon

15 minute cap:

3 rounds of:

500m Row
30 Wall Balls

5 Wall Balls done in the third round. Need a day off.

[LuckyLloyd]

Workout 318, Friday 15th 18:30pm

Didn't feel good going into this, work going poorly at present.

Warmup

Stretching
Pull Ups 5 x 3 (much harder than usual, fatigue carrying over from Wednesday)

Strength

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
3 @ 80kgs
3 x 5 @ 90kgs (Last set tough)

Interspersed with:

Standing Dumbell Rows

3 x 8 with 20kgs dumbells

Metcon

15 min cap:

21 - 15 - 9

Goblet Kettlebell Squats @ 32kgs
Ring Rows

No medals for this training session.

[LuckyLloyd]

Workout 319, Saturday 16th 11:00am

Warmup

Shoulder prehab stuff
PVC Pipe snatch warmup

Strength

Push Press

5 @ Bar
5 @ 40kgs
1 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs (ropey technique wise, muscled it up)
F @ 90kgs (Colm reckoned it was close enough to warrant another crack)
F @ 90kgs (Dickhead, got it halfway between head and lockout and that was it, stuck)

Some Everests developing for me on press variations. The good news was that I am slowly getting the idea of driving through the hips - on both misses I got a great shrug off the shoulders. The bad news is that I don't have the raw tricep strength to lock it out from there.

Do I feel better failing things because of strength rather than technique? I'll have to think on that.

Front Squat

3 @ 60kgs
3 @ 80kgs
3 @ 90kgs
3 @ 95kgs

Didn't have enough time to get much done here.

Metcon

Deadlift Warmup

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs

12 min AMRAP:

7 Deadlift @ 140kgs
7 Push Ups

7 Rounds. While I Deadlift every week, I don't ever do high rep touch and go sets so this was actually quite tough. I did each set of 7 unbroken and rested a decent amount of time between each round. Expecting Doms tomorrow.

Tough week. Going to test Deadlift next Saturday so will pick and choose training this week coming.

[LuckyLloyd]

Workout 320, Monday 18th 19:30pm

Intense hamstring doms as anticipated.

Warmup

Stretching

Strength

HBBS

5 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 120kgs

Got through them. Best I could say about it.

Metcon

10 min ALAP:

5 Kettlebell Snatches each arm @ 24kgs

Followed immediately by:

5 min AMRAP of:

30 Single Unders
8 Burpees

After the first two minutes I went to 3 snatches each arm. First time using a 24kgs bell for these. In the AMRAP section I got as far as all skipping done in the fourth round. Happy to get through it. No medals but a good one nonetheless.

Stability

Turkish Get Ups with a 24kgs bell

[TomD]

Congrats on the pull-up achievement. It's a great feeling

[LuckyLloyd]

Congrats on the pull-up achievement. It's a great feeling

Cheers Tom.

Workout 321, Wednesday 20th 19:30pm

Got some vaccines yesterday morning so wasn't feeling wonderful but had intended to keep it light anyway with Deadlift test on Saturday in mind.

Warmup

Stretching

Strength

Power Cleans

5 @ 40kgs
3 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
5 x 3 @ 73kgs

Generally solid, Pete reckoned most looked okay anyway.

Metcon

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Push Ups
Kettlebell swings @ 24kgs

10:23, took it handy with plenty of rest between the early sets.

Stability

L Sit holds
Lying Shoulder Raises

Grand.


My intention is to eat all the food and then have seconds on Friday night and then pull 500lbs on Saturday morning.

[Mellor]

There appears to be an epic deadlift test missing

[LuckyLloyd]

My intention is to eat all the food and then have seconds on Friday night and then pull 500lbs on Saturday morning.

No pressure then.

Workout 322, Saturday 24th 10:00am

Warmup

Hamstring Band Work
Dynamic Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs (felt heavy)
1 @ 215kgs (felt really heavy)
**1 @ 227kgs** PB

http://www.youtube.com/watch?v=FbRVMIBHSUs

Extremely super heavy...but got it. That's very much a true max (another kilo on there and I miss it imo) and 27kgs added to my Deadlift since I started 531 in December. It's also 500lbs.

Will took a vid from the side and there was some back movement. That is to be expected to some extent for a true max pull of course, but it does mean that it's time for a belt as I'm coming onto the limit of what my abs can do by themselves unfortunately.

Metcon

7 Rounds:

1 minute burpees
1 minute rest

Got 10 Burpees each minute, grand.

[Mellor]

Savage pull Lloyd. Set up was extremely solid looking.

[ianmc38]

Great stuff Lloyd, Dom was singing your praises in CF today.

[LuckyLloyd]

Great stuff Lloyd, Dom was singing your praises in CF today.

That's actually awesome, getting a compliment from Dom means you're on the right track imo!

[Emmet]

Jesus that's a big full bar.

[Bubbleking]

Monster! wp

[Lurker23]

Congrats dude. A great achievement.

Scary thing is there's LOTS more potential there. Also, BS about that being your full max. The pull is super smooth on the way up.

You'll add 10kg within a couple of sessions with a belt btw. Go for a really good belt too. I recommend the toro lever belt from lifting large. It'll last forever.

[LuckyLloyd]

Workout 323, Monday 25th 18:30pm

Saturday took its toll as one might expect. Very fatigued the couple of days after it.

Warmup

Stretching

Strength

Push Press

5 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 75kgs
2 @ 80kgs
F @ 85kgs

Not strong. Felt like the best option after Saturday. Just getting something done.

Turkish Get Ups

Two each arm:

@ 16kgs

Didn't fancy much of this.

Metcon

15 minute recovery row

3868m. Kept the damper at 7 and took it easy enough. Prolly ~19min 5k pace - without having to do the last km.

[LuckyLloyd]

Workout 324, Wednesday 27th 19:30pm

Warmup

Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
3 x 5 @ 122.5kgs

Tried a narrower close handed grip in the hope of getting more upper back tension and a higher chest. It didn't work great and these reps were slow and a little ropey. Ah well, they all went up.

Metcon

4 Rounds of:

2 min on:
250m Row
12 Kettlebell Swings @ 24kgs
5 Push Ups
2 min rest

Got all work done each time. Tougher than it looks. All rows were ~43s so was breathing pretty hard for the swings which made them difficult eventhough I used the lighter bell. Good workout.

Stability

L Sit holds
Lying Shoulder Raises

Grand.

[LuckyLloyd]

Congrats dude. A great achievement.

Scary thing is there's LOTS more potential there. Also, BS about that being your full max. The pull is super smooth on the way up.

You'll add 10kg within a couple of sessions with a belt btw. Go for a really good belt too. I recommend the toro lever belt from lifting large. It'll last forever.

Super smooth? Very slow above the knee to lockout, and slow generally. It felt like a true max if that means anything at all!!

Yeah, going to invest in a good one when I get back from China. Could really use it for squats aswell. I think training belt-less for as long as I have was the correct decision, but it's time to provide a little extra feedback and support.

[LuckyLloyd]

Workout 325, Thursday 28th 18:30pm

Warmup

Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
5 x 3 @ 180kgs

Grand

Chin Ups

5 x 1

Metcon

15 min AMRAP:

6 Kettlebell Snatches @ 24kgs
12 Ring Rows
18 Box Steps

Got four rounds done. Fair enough.

[LuckyLloyd]

In China for work for two weeks, left Saturday and arrived in Hangzhou Sunday afternoon. Feel pretty wiped as you would expect. They have a hotel gym here so I forced myself through a little workout:

Warmup

Stretching

Strength

A1, Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
3 x 5 @ 85kgs

A2, Dumbell Rows

10 @ 10kgs
10 @ 12.5kgs
10 @ 15kgs
10 @ 17.5kgs
3 x 8 @ 20kgs

Was tough.

Stretching

More of it!

Front Squats

5 @ Bar
2 @ 60kgs
2 @ 65kgs
2 @ 70kgs
2 @ 75kgs
2 @ 80kgs

Rack not ideal and a fat bar so was rolling a little. It felt wise to just end it here.

Far from the most heroic workout, but good to shake it out and do a little something.

[LuckyLloyd]

Workout 326, Monday 15th 10:00am

Traveled from Hangzhou to Shanghai to London via Amsterdam on Saturday - solid 24 hours. Got to London and went out drinking till all hours. When I finally got home to Dublin yesterday afternoon I was a wreck. Did sleep ~8 hours but still extremely tired this morning.

This was the hardest session of the year by far, real struggle.

Warmup

Stretching

Strength

HBBS

8 @ Bar
8 @ 60kgs
8 @ 80kgs
2 X 8 @ 100kgs

Very fucking hard

5 rounds of:

8 Push Ups
5 Hanging Leg Raises

Got it all done, but was breathing heavy throughout.

Metcon

Row 3k

12 minutes, LOL.

I got it done, that's the best thing I can say about the session.

[The C Kid]

Always so sick when you drop in for a look here and see the numbers of the workout. 326. Inspirational.

[LuckyLloyd]

Workout 327, Thursday 18th 18:30pm

Still felt weak and unfit today. The quad doms after Monday's squats were ridiculous. Two days walking around in agony.

Warmup

Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
3 @ 160kgs
3 @ 180kgs
1 @ 200kgs (very slow)
3 @ 180kgs (very slow - hips shot up on third rep, a bit ugly)

Good to move something heavy.

Metcon

Row 750m

21-15-9

Push Ups
Kettlebell Snatches @ 16kgs

Row 750m

18:20. LOL me. Very tough again - the second row was so very difficult.

Extra

Some real chin ups. Failed the fifth about three quarters up and called it a day.

Another punch the clock day.

[LuckyLloyd]

Workout 328, Saturday 20th 10:00am

~6k calories yesterday had me feeling a little stronger this morning.



Warmup

Stretching
PVC Pipe Squats
Dislocates

Strength

Push Press

5 @ Bar
3 @ 40kgs
3 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
F @ 87.5kgs

Not dreadful. Still a strength loss but glad to move 85kgs.

Front Squat

3 @ 60kgs
2 @ 70kgs
2 @ 80kgs
1 @ 90kgs
1 @ 100kgs
1 @ 110kgs
F @ 115kgs
F @ 115kgs

Both misses very close - half way back up at the least. Strength levels down, will just have to live with it.

Metcon

15 minute cap:

3 Rounds of:

50 Single Unders
30 Wall Balls 20#
10 Pull Ups

Got 15 wall balls in the third round done. Felt a little better throughout. Glad to get another session done.

[LuckyLloyd]

Workout 329, Sunday 21st 10:00am

Warmup

Stretching

Strength

Chin Ups

A bunch of singles.

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
3 x 5 @ 87.5kgs

Happy enough. Top sets were very heavy.

Metcon

4 x 500m; 2min rest

1:36.6
1:37.3
1:45.0
1:40.3

Okay, I'm still out of sorts after the China trip and these times are poor for me. But I battled through and pulled it back a little on the fourth. It was good to get the work done.

[Denny Crane]

Ha I think about 1.45 is about my pb

[LuckyLloyd]

Ha I think about 1.45 is about my pb

One of us is supposed to be nationally competitive over the distance though!!

[LuckyLloyd]

Workout 330, Monday 23rd 18:30pm

Warmup

Stretching

Strength

Chin Ups

Some doubles and then a bunch of singles.

Clean High Pulls

5 Power Cleans @ 40kgs
3 @ 60kgs
3 @ 80kgs
3 @ 85kgs
2 @ 90kgs
1 @ 95kgs
1 @ 100kgs
1 @ 100kgs

Pretty good, decent enough technique throughout. Colm kept a close eye.

Metcon

5 x 500m; 1min rest

1:49.1
1:48.3
1:46.9
1:45.5
1:43.3

That will do.

[LuckyLloyd]

Workout 331, Thursday 25th 18:30

So there was a metcon involving sled pushes; burpees and wall balls. There were a few Front Squats. And some shoulder raises and L Sit holds.

But the focus of this trip to the gym was a functional movement screen and some core strength tests. We're going to get into a fairly serious training cycle ahead of the National Indoor Rowing Championships and Will wanted to get a view of any imbalances or potential problems.

The result? Well, I have some hip imbalances and a T Spine flexibility problem. There is also a slight difference on scapular strength, particularly in terms of internal rotation. Mostly it's just an fyi - it's not going to stop us hammering away between now and the end of January, but knowing where a potential injury could arise will help Will when he's laying out what I'm to do in terms of supporting mobility and prehab.

Unfortunately, this training cycle will be a lot more difficult than what we ran this time last year. It will be longer too. That's necessary though. I'm stronger than I was in September 2013 and have a higher work capacity. Will be interesting how it plays out.

The National Championship 500m is on January 24th and the goal is to win the race. The secondary goal is to win it in a time of < 1.18.0. We'll see.

[LuckyLloyd]

Workout 332, Friday 26th 18:30pm

Warmup

Stretching

Strength

Chin Ups

Some doubles, bunch of singles

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 87.5kgs
5 @ 90kgs

Interspersed with:

Standing Dumbell Rows

4 x 8 with 20kgs dumbells

Metcon

3 x 1k row; 3 min rest

3:40.4
3:39.3
3:38.3

Grand - slow obviously, but the idea was just to get some steady work done.

[LuckyLloyd]

Workout 333, Saturday 27th 11:00am

Warmup

Shoulder and T Spine work with a barbell

Strength

Push Press

5 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 75kgs

Felt slow and sluggish on this this morning after yesterday evening's benching.

Front Squat

3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
3 @ 90kgs
3 @ 100kgs
2 @ 105kgs

Meh, not great.

Metcon

7 x 500m row; 1 min rest

1:48.8
1:48.1
1:47.7
1:46.9
1:45.5
1:44.4
1:39.1

Pleased. Would have done this block last year with most rows around the 1:50.0 mark.

[LuckyLloyd]

Workout 334, Sunday 28th 11:00am

Warmup

Stretching

Strength

Clean High Pulls

5 Power Cleans @ 40kgs
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 85kgs

Okay, felt a little fatigued.

Metcon

10 x 250m row; 1 min rest

48.8
49.5
49.2
49.4
49.1
48.6
49.4
48.6
47.5
46.2

Happy enough. Decent amount of volume in the sub 1:40.0 range and happy that I was able to ramp it up for the last two efforts.

[LuckyLloyd]

Okay, so got some new programming from Will. Been a tough week thus far. Very different.

Workout 335, Wednesday 1st 18:30pm

Warmup

Stretching
500m row ~1:48.0

Rowing Block

5 x 500m; 9min rest. Aim for ~85% each effort.

1:32.6
1:32.6
1:31.8
1:32.2
1:33.4

This doesn't sound tough I guess, and maybe it shouldn't be tough but I was totally depleted leaving the gym. It's the most volume I've ever done at such a low split per 500.

Mobility

Left Hip abduction and adduction
Right ankle suppination
Hockey ball rolling of t spine area
Right leg only partial squat holds

[LuckyLloyd]

Workout 336, Thursday 2nd 18:30pm

Warmup

Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
5 @ 80kgs
5 @ 100kgs
3 @ 105kgs
3 @ 110kgs
2 x 3 @ 120kgs

Far from the prettiest squats I've ever done. This belt:



arrived from Texas during the week so am looking forward to learning to use it and maybe seeing some better consistency when squatting as a result.

Internal Rotations

2 x 8 each arm @ 6kgs

Powel Raises

2 x 8 each arm @ 8kgs

Metcon

6 x 250m; 2min rest

44.5
44.8
43.9
44.6
44.9
45.2

The drift is down to losing intensity on the start on the later efforts. I think 6 sub 44 second efforts will be the big goal on this piece.

[LuckyLloyd]

Workout 337, Friday 3rd 18:30pm

Warmup

Stretching
Shoulder Band Work

Strength

Clean High Pulls

5 Power Cleans @ 40kgs
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 86kgs

Grand.

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs (Derek asked me to really focus on bending the bar and it had a positive effect)
5 @ 90kgs (good set, bar speed slowed but consistent throughout)

Happy enough. This will be about strength maintenance than strength gain the next while.

Chin Ups / Pull Ups

I did a couple of sets of each but forearms were complaining a little so I didn't push it.

Metcon

21 - 15 - 9
Power Cleans @ 60kgs
Push Ups

15:09.

Yeah, not a great time but got through it which is the main thing.

[LuckyLloyd]

Workout 338, Saturday 4th 11:00am

Warmup

250m Row
Stretching
Hamstring Band Work
Shoulder Band Work

Rowing Block

5 x 500m; 9min rest. Aim for ~85% each effort.

1:32.0
1:32.3
1:32.4
1:32.5
1:32.7

The best part was when the last one was over.

Mobility

Left Hip abduction and adduction
Right ankle suppination
Hockey ball rolling of t spine area
Right leg only partial squat holds

[LuckyLloyd]

Workout 339, Sunday 5th 10:00am

Warmup

Stretching
Hamstring Band Work
Shoulder Band Work

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
3 @ 160kgs
3 @ 180kgs
2 @ 200kgs
1 @ 200kgs

No, nah, nay, never. Some of the worst pulls of the last year. Hams and glutes weren't firing and the reps at 160 and above were so fucking slow off the floor. Thing is, we're hammering away at the same muscles everyday so heavy pulls are going to be tough. My technique wasn't spot on today though.

Internal Rotations

2 x 8 each arm @ 6kgs

Powel Raises

2 x 8 each arm @ 8kgs

Metcon

5k Row

19:46.8

The aim here was not to set a great time, just get ~20 mins of aerobic work in. Mission accomplished.

Tough week, delighted not to be training tomorrow.

[LuckyLloyd]

Workout 340, Tuesday 7th 18:30pm

Warmup

Stretching
Hamstring Band Work
Shoulder Band Work
250m Row

Rowing Block

5 x 500m; 9min rest. Aim for ~85% each effort.

1:31.9
1:32.2
1:31.9
1:32.5
1:32.2

Happy enough. I'm not sure if I should be though.

[LuckyLloyd]

Workout 341, Wednesday 8th 18:30pm

Warmup

Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
5 @ 80kgs
3 @ 100kgs
3 @ 105kgs
3 @ 110kgs
3 @ 115kgs
3 @ 120kgs
3 @ 125kgs

Learning how to use the belt - felt generally solid though.

Rowing Block

6 x 250m; 2mins rest

57.1 (warmup)
44.0
43.6
43.8
43.3
44.0
43.3

Good.

[LuckyLloyd]

Workout 342, Thursday 9th 18:00pm

Warmup

Stretching
Shoulder Band Work

Strength

Clean High Pulls

5 Power Cleans @ 40kgs
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 87kgs

Grand.

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 90kgs
5 @ 92kgs

Good, really focussing on bending the bar with good results. Technique better and more locked in throughout.

Chin Ups / Pull Ups

5 x 1 unassisted chin ups
5 x 5 banded Pull Ups

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
1 @ 160kgs

Metcon

21 - 15 - 9
Deadlifts @ 100kgs
Push Ups

9:43.

Again, not a great time but finding the longer session very fatiguing by the time I come to doing a metcon.

Mobility

Took a hockey ball to my t spine, hams and the soles of my feet. Lots of fun but needed to be done.


Slanked a bit on the mobility this week, need to be better with that through the rest of the program.

[LuckyLloyd]

Workout 343, Tuesday 14th 17:30pm

Warmup

500m Row
Stretching

Rowing Block

5 x 500m; 6min rest

1:33.7
1:33.4
1:33.0
1:33.0
1:33.9

Very hard. Very disappointed with that. Had hoped that a few days off would have had me feeling great but wasn't the case. Pedestrian times for that much rest really considering how bad I felt after.

[LuckyLloyd]

Workout 344, Wednesday 15th 19:00pm

Warmup

Shoulder Band Work
Hamstring Band Work
Stretching
Hockey ball to hamstrings
Hockey ball to t - spine
Hockey ball to soles of feet

Strength

Rotation work

2 x 8 internal rotations @ 6kgs
2 x 8 Powel Raises @ 8kgs

HBBS

8 @ Bar
5 @ 60kgs
5 @ 80kgs
5 @ 100kgs
3 @ 110kgs
3 @ 115kgs

http://www.youtube.com/watch?v=sPQYMSOQ114

3 @ 120kgs

http://www.youtube.com/watch?v=Er5nkifCQJw

3 @ 125kgs

http://www.youtube.com/watch?v=-nw2DE7dK0k

All the hood gains. Last set is comically bad from a technical perspective, though I suppose making those reps from those sticking points is kind of cool. I think the reps at 115 are really positive though. Need to keep learning with the belt.

Rowing Block

So Derek cleaned my Concept 2 earlier today apparently and holy jaysus did it make a difference. Significant ramp up in the drag factor at the same damper setting. Noticed it immediately on the first row - hit 1:16 off the start and knew the machine was different. The lads confirmed it had been cleaned when I asked.

6 x 250m; 2mins rest

43.5
43.5
43.4
43.3
42.8
42.4

Creates a slight conundrum in that the machine has obviously been soft up until now so training will feel different which will make comparing the same work blocks in terms of time meaningless. That said, the machine felt more like what it will feel on race day tonight so it's probably a positive thing really.

[Mellor]

Rowing Block

1:33.7
1:33.4
1:33.0
1:33.0
1:33.9

Very hard. Very disappointed with that. Had hoped that a few days off would have had me feeling great but wasn't the case. Pedestrian times for that much rest really considering how bad I felt after.

I think they smashing times for repeat effort. Consistant to. But I've never rowed sub 1.30 so my perception might be off. Need to get back on the rower.

[LuckyLloyd]

I think they smashing times for repeat effort. Consistant to. But I've never rowed sub 1.30 so my perception might be off. Need to get back on the rower.

I have high standards and lofty goals as far as this topic is concerned. It does seem the machine was running soft though so might have been beating myself up needlessly...

[Denny Crane]

What setting do you use Lloyd?

[LuckyLloyd]

What setting do you use Lloyd?

9, though there is no 'right' setting and every machine behaves differently depending on wear and tear.

Short summary is the higher the drag factor, the lower the SPM average required to maintain a given speed though the harder each of those strokes become.

I'm big and powerful and do better keeping behind my heart rate so a higher drag factor suits me better; but a different type of athlete could be served well with a lower setting if they can tolerate a higher SPM average...

[FeetMagic]

That said, the machine felt more like what it will feel on race day tonight so it's probably a positive thing really.

Was it 500m or 2km you dominated on your first outing? Same distance again & when it's on? I keep neglecting the rower for conditioning, used to really enjoy the heart pumping splits.

[LuckyLloyd]

Was it 500m or 2km you dominated on your first outing? Same distance again & when it's on? I keep neglecting the rower for conditioning, used to really enjoy the heart pumping splits.

Finished second in the 500m last year.

I rowed a 6:38.5 2k this year but that's too far off being competitive.

I'll row the 500m on Jan 24. In it to win it.

[LuckyLloyd]

Workout 345, Friday 17th 18:00pm

Warmup

Stretching
Shoulder Band Work
Hamstring Band Work

Strength

Power Cleans

5 @ 40kgs
3 @ 60kgs
3 @ 70kgs
3 @ 75kgs
3 @ 80kgs
3 @ 85kgs
2 x 3 @ 75kgs

Ugly, wasn't moving my feet on some reps - just muscling the weight up.

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 90kgs
5 @ 95kgs

Possibly a 5 rep all time PR.

Chin Ups

5 x 1

Metcon

12 min AMRAP:

90 Single Unders
60 Box Step Ups 24"
15 Pull Ups

Got 22 box step ups in the second round done.

Mobility

Took a hockey ball to my t spine, hams and the soles of my feet.

[LuckyLloyd]

Workout 346, Saturday 18th 11:00am

Warmup

Dynamic Stretching
Hamstring / Glute Hockey Ball Bashing
Shoulder Band Work

Rowing Block

5 x 500m; 3min rest

1:37.8
1:37.6
1:37.1
1:37.4
1:37.0

Harder than it should have been.

Metcon

2 Power Clean and Push Jerks @ 40kgs
2 Power Clean and Push Jerks @ 50kgs

10 minute cap:

"Grace"
30 Clean and Jerks @ 60kgs

9:53

Decided to do one every 20 seconds. Did them as Power Cleans and Push Jerks. Not a fast time, but I was happy to get it done tbh. Hard to do it after a rowing block.